To ensure your workstation is properly configured, check with an ergonomics specialist. When you are at your computer, take a 5 mminute break every 30 minutes to release tension in your eyes, face, neck, shoulders, arms and hands. Proper stretching and strengthening can help to reduce the strain you may be feeling on a daily basis.
Some tips for a painless way to build upper body strength with Pilates...
- Avoid exercises that require any sort of unsupported neck flexion. Exercises such as the hundred, roll up, single leg stretch can cause neck and shoulder pain, and contribute to the forward head, rounded shoulder posture that is common among computer users.
- Focus on movements that that strengthen your extensor muscles (those along the spine) to help promote an open upper body and encourage correct posture.
- Practise breathing techniques to help reduce the upper body strain while at work, but most importantly, listen to your instructor as they walk you through the breathing patterns while in class. Follow the breathing pattern, to encourage correct form, and to relax other muscles, so you are not compensating with the tighter or stronger muscles.
- Work on proper alignment and comfort of the exercise, over repetitions and forcing the exercise.
- Work with your instructor. Let them know if you are experiencing any pain. A good instructor will provide you with a modifed exercise or give you an alternate exercise.
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